Picking up running speed

Pappabacon

I am trying to pick up some speed on my longer runs. I am currently running 5 days a week at around an 8 minute pace up to 3 miles. I am trying to get under 7 minutes per mile. Is it better to do tempo type runs (run at my normal pace for 2 minutes, faster pace for a minute and alternate between the two for my entire run) or take 2 days a week to do a hiit type workout (max run 400m, walk/jog 400m x 4)? Not sure what is more effective for building the speed. Any help is appreciated.

MorbidNTT

HIIT won't likley help you build up speed. Try tempo type runs. When I ran I would use a song to decide when to go all out, Example: Normal/ Steady Beat= Steady Pace, when it turns Heavy or Fast I burn it up.

Building up speed takes a lot of time and effort, in my experience.

IAmFranciscoB

Stick to the Fartlek workouts and tailor them to your liking. usually shorter bursts of speed and rest over a longer period of time will build speed. Thats what we used to do in cross country.

CarsonRuns

This is going to sound counter-intuitive, but the time proven method to increase you speed (by increasing your level of fitness) is to run more miles at your easy run pace. Before speed work can be really effective, you have to have the appropriate aerobic base to support it. You get this by running lots of easy miles, over time (think months).

ETA: I think it's important to mention that if you are running all those run at the fastest pace you can and are looking to lower your training run pace, then you are going about it backwards. Slow down those runs. Save the fast running for race day and for the hard workout (usually 3 or fewer during a week).

brandyk77

This is going to sound counter-intuitive, but the time proven method to increase you speed (by increasing your level of fitness) is to run more miles at your easy run pace. Before speed work can be really effective, you have to have the appropriate aerobic base to support it. You get this by running lots of easy miles, over time (think months).

ETA: I think it's important to mention that if you are running all those run at the fastest pace you can and are looking to lower your training run pace, then you are going about it backwards. Slow down those runs. Save the fast running for race day and for the hard workout (usually 3 or fewer during a week).

THIS

as my coach likes to say "there are no awards for training runs" every workout has its place and you shouldn't be focused on racing each run

Pappabacon

This is going to sound counter-intuitive, but the time proven method to increase you speed (by increasing your level of fitness) is to run more miles at your easy run pace. Before speed work can be really effective, you have to have the appropriate aerobic base to support it. You get this by running lots of easy miles, over time (think months).

ETA: I think it's important to mention that if you are running all those run at the fastest pace you can and are looking to lower your training run pace, then you are going about it backwards. Slow down those runs. Save the fast running for race day and for the hard workout (usually 3 or fewer during a week).

This is pushing it for me. I'll try to slow it down 3 of the 5 days and doing shorter faster runs 2 days a week. Does this sound like a good way to go about it?

CarsonRuns

This is going to sound counter-intuitive, but the time proven method to increase you speed (by increasing your level of fitness) is to run more miles at your easy run pace. Before speed work can be really effective, you have to have the appropriate aerobic base to support it. You get this by running lots of easy miles, over time (think months).

ETA: I think it's important to mention that if you are running all those run at the fastest pace you can and are looking to lower your training run pace, then you are going about it backwards. Slow down those runs. Save the fast running for race day and for the hard workout (usually 3 or fewer during a week).

This is pushing it for me. I'll try to slow it down 3 of the 5 days and doing shorter faster runs 2 days a week. Does this sound like a good way to go about it?

Not ideal, but better than hammering every run, I think.

kylTKe

A tempo run usually refers to a consistent medium-hard effort run around your race pace. What you're talking about is more fartlek or interval work.

From the sounds of it, you would benefit greatly from increased mileage. You don't have enough of a base yet to worry about tempo runs. The usual advice is to increase by 10% per week. However, I would think you'll probably be okay with adding 5 miles a week for 2 or 3 weeks and then sticking to that increased mileage.

Good luck.

crazylikefox

Stick to the Fartlek workouts and tailor them to your liking. usually shorter bursts of speed and rest over a longer period of time will build speed. Thats what we used to do in cross country.

Fartleks are what my husband and I use to gain speed to pass our 1.5 mile run test. For that distance, fartleks work and they work well in my experience.

3dogsrunning

My typical training plans include a tempo run, and one day of speedwork/intervals or hill work and a long slow run. Someone posted this the other day and i thought it was great
http://www.mcmillanrunning.com/index.php/calcUsage/calculate

3dogsrunning

Stick to the Fartlek workouts and tailor them to your liking. usually shorter bursts of speed and rest over a longer period of time will build speed. Thats what we used to do in cross country.

Fartleks are what my husband and I use to gain speed to pass our 1.5 mile run test. For that distance, fartleks work and they work well in my experience.

Lol , the dreaded 1.5 mile test , yes.

arc918

Three tips:

1) more miles
2) more miles
3) more miles

increase your endurance and the speed will follow naturally

PeakToValley

^^^THIS

Pappabacon

Ok, got it! I'll just keep running. Worry about the speed after a few months of adding on some miles. So if I am looking to run a 7 minute pace 3-5 mile run what kind of eventual mileage should I be running? 10 miles a day on my slow pace days? And if 8 is pushing it for me, should I be shooting for 9 minute miles on these long runs?

CarsonRuns

If you have a recent race time, plug it into the McMillian calculator. It will tell you what paces you should be running for all your workouts.

http://www.mcmillanrunning.com/index.php/calcUsage/calculate

Pappabacon

If you have a recent race time, plug it into the McMillian calculator. It will tell you what paces you should be running for all your workouts.

http://www.mcmillanrunning.com/index.php/calcUsage/calculate

Wow, that's a pretty sweet tool. So I plugged in my most recent 5k times and it gave me a bunch of numbers for what the pace should be for each thing. My question is how should my week breakdown? There are "endurance runs," (with 3 options)" stamina workouts," (with 3 options) "speed workouts," and "sprint workouts.

CarsonRuns

Running 5 days a week, I would suggest you run easy pace 4 days. On one of those days, do strides at the end of the run (4 to 10 comfortably hard repeats of 15 to 30 seconds with a minute between each. Start with 4 for a month, then go to 6, etc. Same thing with the duration). For the 5th run, do 20 minutes of tempo toward the end of the run. Warm up for 3 miles, then do 20 mins at the tempo pace, then do a mile cool down. Something like that. 85% or more of your running should be at that easy run pace.

Make sense?

Tribbey143

Bump

angel823

This is going to sound counter-intuitive, but the time proven method to increase you speed (by increasing your level of fitness) is to run more miles at your easy run pace. Before speed work can be really effective, you have to have the appropriate aerobic base to support it. You get this by running lots of easy miles, over time (think months).

ETA: I think it's important to mention that if you are running all those run at the fastest pace you can and are looking to lower your training run pace, then you are going about it backwards. Slow down those runs. Save the fast running for race day and for the hard workout (usually 3 or fewer during a week).

i can definately second this I have gained more speed by running more miles at my normal speed

Pappabacon

Running 5 days a week, I would suggest you run easy pace 4 days. On one of those days, do strides at the end of the run (4 to 10 comfortably hard repeats of 15 to 30 seconds with a minute between each. Start with 4 for a month, then go to 6, etc. Same thing with the duration). For the 5th run, do 20 minutes of tempo toward the end of the run. Warm up for 3 miles, then do 20 mins at the tempo pace, then do a mile cool down. Something like that. 85% or more of your running should be at that easy run pace.

Make sense?

Sounds great, did this today. Long slow run at my "Easy Run" pace. Followed by strides. Thanks for the help.

CarsonRuns

No problem. I'll do anything for bacon. :laugh:

Pappabacon

No problem. I'll do anything for bacon. :laugh:

Good one!

As an aside. How much time between my run and beginning the strides? On Friday when I finished up I took like 5 minutes and then did the strides. Is that ok?

CarsonRuns

No problem. I'll do anything for bacon. :laugh:

Good one!

As an aside. How much time between my run and beginning the strides? On Friday when I finished up I took like 5 minutes and then did the strides. Is that ok?

That's fine or you can just roll right into them without any break. Either one.

Pappabacon

Just wanted to update this. Been doing a lot of long ready runs for the past few weeks and today tried to run a mile for time. I cut about 20 seconds off my previous best one mile time, do it appears to be working. Thanks again!

CarsonRuns

Just wanted to update this. Been doing a lot of long ready runs for the past few weeks and today tried to run a mile for time. I cut about 20 seconds off my previous best one mile time, do it appears to be working. Thanks again!

Well done!